Wednesday, October 31, 2012

5 minute ab workout

If you're are short on time, but want to get a solid ab workout in this is for you!

50 continuous leg lifts
50 continuous Russian  twists
50 concentrated situps 
Make the alphabet with your legs 2 sets (DON'T LET YOUR LEGS TOUCH THE GROUND!)
 Your abs will burn and you will feel it in your lower core. This is a quick and easy way to get definition on your lower stomach.

Saturday, October 27, 2012

L-arginine facts

L-arginine is great for pre-workout it's the supplement that is in every pre-workout. This is what get's you those big vascular veins to pop out and gives you the pump you want!  I usually use 3-5 grams several times a day, but don't go over 10 grams. Also don't mix with other amino acids because it may compete with other amino acids. Here is a list of facts  L-arginine is good for!

Health Benefits of L-Arginine in Human Nutrition

  • For reproductive system

  • For sexual performance and sexual health

  • For erectile dysfunction

  • For cardiovascular system

  • For circulation

  • For blood pressure and cholesterol

  • For metabolization of nitric oxide

  • For long term memory

  • For sports performance

Tuesday, October 23, 2012

Another amazing day to be alive, to help others, and to be with those you love! Hope all of you had wonder days today, that you were able to spend time with your loved ones, that everything worked out for you, and that you were able to just sit back and enjoy the day a little as well! May you all find peace, happiness, and love everyday of your lives, and know that you always have a friend here that loves you unconditionally!

Wednesday, October 17, 2012

where monsters are made!

''Nobody Is Perfect''...that's the excuse LOSERS hide behind when they can't achieve something or give up' cause they rather settle for less in life...
Truth Is everyone goes through difficult periods in life but despite all the negativity, they have the capacity to strive towards personal perfection...
So stop complaining and start working!

Sunday, October 14, 2012

Typical meal


4 eggs 
2 cups of coffee
 bottle of water


8oz chicken
spinach leafs 

3rd meal/snack

protein bar

8oz steak or chicken
string beans

Before sleep/snack
protein shake


Thursday, October 11, 2012

quote of the day

We are what we repeatedly do. Excellence, therefore, is not an act but a habit.

meat head humor

                                        Thought this was kinda funny, Enjoy!
If you chase the world it runs from you.
If you run from the world it chases you.

When a person searches pleasure in worldly things he runs after one thing. And then he thinks there might be more pleasure in another thing, and runs after that. At the same time, his desire for pleasure also increases. In this way, he becomes like a ping pong ball. But when he stops running after pleasure, he develops contentment.

goal planing chart

                    Try this new trick out if you have a lost of interest, or need something to keep you focused.

Tuesday, October 9, 2012

dry fit clothing for workouts

this thing is awesome! It absorbs sweat very well when your going through those brutal workouts! Not only that but it's comfortable and flimsy. So you don't feel like your suffocating from the shirt being to tight. I wear mine whenever I go for a run and when I train. It's also valued at a very nice price. Typically other brands are double the price of this shirt! Go and get one for yourself! I promise you wont regret it the next time you are at the gym, or on that long run around the block.

daily motivation

"One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life."

motivational quotes

"He who turns himself into a beast gets rid of the pain of being a man."

Monday, October 8, 2012

motivational quote

"In the gym, inside these 4 walls I'm able to escape into another world to get me far away from here, because I expect to much from me, cause for the longest time I've been throwing my life away." - Brendan Dean

Sunday, October 7, 2012


 Tryptophan is an amino acid which is not created by the body. We get it through our diets. Tryptophan is often found in poultry. I'll list a few  positives of supplementing tryptophan.

  • It helps your body get more REM sleep which, during this stage of sleep you grow more.
  • it promotes positive mood.
  • Tryptphan helps with carb craving
  • Helps with anxiety and promotes relaxation 
                Those are a few tips on the amino acid L-tryptophan. Remember diet the main reason why you feel "good" or "bad" so be sure you are getting what you need in your body! Check out the great products below which contain L-tryptophan if you are wanting to try it out for yourself. I personally supplement L-tryptophan and feel excellent each and everyday!L-Tryptophan 500 mg - ...L-Tryptophan 500 mg - ...$19.63$19.63!

Quote Motivation

I don't compete against others. I am my biggest competition. You may say that means I can never lose, but for me,in my eyes,I can never win... I can train,strive,push & break boundaries but never can I truly win... Because if I did win,I will then have lost... JD 7/10/12

Stay positive

Changing the way you think, will alter the way you perceive things. Thus altering your course in life. Hope you guys all had a wonderful morning and enjoyed a hot cup of coffee. Have a great day!

Saturday, October 6, 2012

Are you?


                                                     Are you "boss status" yet?

my goal

                                     What's your goal? thought this was pretty funny, need some humor every now and then.  Have a great Saturday everyone.

what it takes to be a bodybuilder

                                                   Do you have what it takes?
Hakeem Andrews is a 20 year old who has been inspired to become a body builder over the past few years. He never really had much size as far as height goes, as he is just five feet seven inches tall and 250 pounds. “I was strong but fat.” He said, he went on to play a year of football at the College of Mount Saint Joseph, but didn’t stick with it. Though he loved the sport he gave it up. Hakeem said he didn’t receive much playing time and was by far the smallest guy on the field considering his position was defensive tackle. That’s when he looked for other sports to get involved in and found body building. He loved weight lifting and felt it was worth a shot to try it. He then began training for one of the local shows in Cincinnati. His first show that he entered in was at Harrison High School on October 20th called Monster Mash. He said it’s one of the greatest experiences ever standing up on stage and posing in front of hundreds of people. “With all the adrenaline flowing and hard work that I put into preparing for this show the feeling is indescribable until you experience it.  At the end of the show though nervous and fatigued he said he placed in the top five at his first competition. He enjoyed every minute of it and went on to compete in several other events throughout the year.

The nutrition actually plays the biggest part in forming the body. You will see that most professional body builders will say nutrition is 70% of body building and 30% of it is training. Hakeem said “I won’t drink because of the empty carbohydrates and I don’t eat bad or fast food because I eat for health and not for taste.” That’s what people don’t understand is that this sport takes a lot of discipline and dedication. That’s why so few make it in body building; they just don’t have the discipline or dedication to stick with it. Body builders eat a lot of meat because it has plenty of protein. To build muscle you have to put in a lot of protein into your body. To gain weight you have to put more calories in then you burn the process is easy. If you don’t burn the extra calories you will become fat plain and simple. Also, many people will disregard the sport because of steroids, but those men who take steroids are in the gym for weeks, months and for years to be the best body builder that they can be.  
Hakeem said his workouts are brutal. “I do a lot of sets typically six to ten sets of heavy weights. As far as the intensity his workouts are always high intensity. “I don’t quit till the pain says hello Hakeem!”  When cutting Hakeem typically cuts 35 pounds going from 215 to 180. The reason for this is, because you want to bulk then eliminate carbohydrates because carbohydrates store fat. I let my body fat get down to five percent or lower if I can.”

                                                        The Last Week
The last week is the hardest part about body building. This is where the body builder will eat extremely low carbohydrates typically 50 carbohydrates or less. “I’ll drink two to three gallons of water till the day prior to the competition to flush out my system.”  Then Friday I cut water intake at four pm. This is where the body builder goes through a phase called depletion. This means the body builder will take a water pill to get the water out of his or her body. There are natural ways to do it, but typically it is done through pharmaceuticals because it’s cheaper and easier to do.  The nutrition goes for every day, cardio every day, and posing. You have to be in shape for that last day so you have to practice with the posing so you are ready for that competition day without shaking and cramping up. You can’t let anyone have an advantage on you. Unless you have actually trained for a completion it’s really hard to relate to being a body builder. You have to experience it to grasp it. When the body fat gets really low the body goes through a lot of changes. You’re hungry and you can’t sleep, especially if you’re depleting. There are no carbohydrates for energy. So you become very lethargic.  “Sometimes I don’t want to get up and move.” said Hakeem.  The worst thing about being on a diet is not having energy you just get tired of being tired. Sometimes you’ll crave foods, but you can’t eat it if you want to look good on that stage. “I’ve learned to use my mind to my advantage in this stage.” Said Hakeem
Hakeem said he takes a lot of vitamins just to stay healthy and make sure he’s getting everything he needs in his diet.  Also in an email, received from Frank Zane IFBB pro and three time Mr. Olympian he commented on using L-Arginine and tryptophan. Which L-arginine is an amino acid promotes nitric oxide and blood flow throughout the body which helps vascularity. Tryptophan is an amino acids that supports deep sleep which helps muscle growth.  One must be aware that though a title may say its one thing the label can say otherwise. If a supplement isn’t checked by the Federal Drug Administration the company can put whatever they want in it. One must also realize that companies buy out the names that sound similar to steroids to get people to buy them even though they aren’t really steroids. For amateur contests they test for steroids so you can’t take steroids if you want to test clean. Hakeem said “Once you turn pro you can take steroids if you want because International Federation of Body Building does not test.  
                                      One of few
To become pro you have to first start to compete. If one has any desire to be a bodybuilder it’s better to start now than to wait, if you’re ready you should get your experience in as soon as possible. One must choose the IFBB for his or her country, because the rules are different in other countries. If you win your regional contest weight class, or place highly you will be invited to compete in your federations national championships for that year. To earn an IFBB pro card usually the overall champion of the show will receive their pro card, but some federations offer pro cards to the winner of each weight class.
                                          Preparing for an Event    
One must be mentally prepared for the onslaught of events that are going to happen in the world of Pro Body Building.  Though you may be one step ahead of one person you have to be prepared to be behind another and swallow your ego if you lose. The sport is a tough one and is both mentally challenging and demanding, because as the old saying goes if you don’t believe you can do it then you won’t. The body builder depending on who they are will tan in preparation for an event. As one goes into the competition the competitors will put on a bronzing oil to make them look darker. The reason the body builder does this is because the darker the skin tone the more the muscles and veins will show and so the better you will look for your body competition. You may think well I can just put on an entire bottle of bronze lotion and be ready, but the judges look for this and look for actual muscle definition. They want an even amount of lotion they don’t just want a guy with mass body lotion on looking like a piece of burnt bacon on the stage. It must be done right. You have to practice all your mandatories and your poses. “The competitor must know what he’s doing when he gets up on stage, because the judges won’t hold your hand during the procedures.” said Gina Hakes who is an amateur body builder. Lowering your body fat will also help the veins pop out more. The judges look for different things and it varies from show to show. The judges will look for vascularity, size, how lean and cut one is, ripped, how well rounded your body is and they go as far as seeing if one arm is bigger than another .The judging is fierce they  go to an extreme level of judging. It’s very strict and you have to be ready for whatever the judges throw your way.  Therefore, preparing yourself not only physically for the event is important, but also mentally so that your mind will be ready to take on the challenges.
“My goal in bodybuilding just like anyone else in this sport is to become pro. I don’t want to work a desk job to me that would be boring and for the birds. Anyone with a brain can do that, I want to show off my God given body. I want to maximize my body and do what I love to do, workout. I don’t want to be a mindless drone at some job that I don’t really want to be at. As hard as this sport is, and even with all the work involved mentally and physically, this is what I want to do… this is what I want to do.” said Hakeem


                                                     motivational quote

                                 That 'which is seen' is made by 'that' which is unseen.

problem solved

Couldn't agree more with this.


Be optimistic about what's happening around you and in your life. Though things may not go your way, Try to see them from other perspectives instead of just your own. Don't be selfish, think of what the problem is, is there a solution to the problem and act out to fix the problem. If the problem is of your hands and control then let it go. You can't have everything. The problem will only slow you down and lessen your progress.

Friday, October 5, 2012

from one of my photo shoots

motivation quote of the day

The only way to guarantee failure is to never try at all.

Think about that saying today, and see what it means to you. See where and what you find yourself doing once you fully believe it. Once it's embedded in your mind, you can't fail unless you quit. Stay close to the line, Nourish it.

Thursday, October 4, 2012

Daily motivation ACTION

Problems in life. Most of the problems in life are because of two reasons: we act without thinking or we keep thinking without acting! That seems simple, but it's true with everyday life. I can think all I want about whatever and get absolutely nothing done. Words then become meaningless without action. Your friend may say let's go to the gym at 6pm. 6PM finally rolls around and you message him saying are you ready to hit the gym. If he says give me a few more minutes or lets go tomorrow. Well that friends words become meaningless, because there's no action. Action is everything in life. You can't be what you want unless you act out!  In a positive way of course. We all know being negative never got us anywhere, so why waste the time and energy on being negative. Now think about what you are going to do, to get tasks and goals done!

workout facts

You need to keep your workouts under an hour. After an hour, your body starts producing more of the stress hormone cortisol, which can hinder muscle growth. So be smart more isn't always better! Have a great workout everyone

Tuesday, October 2, 2012

whats on your mind?

what's on your mind when your in the gym? The only thing you should be worried about his the weight and how you're going to push it up!

Get after it


Mr. Olympia

Phil Heath takes home his 2nd Mr.Olympia last Saturday. I was really pulling for Kai Greene because he's such an inspiration to me. Phil looked really good though and the Olympia could have definitely of gone either way. They all worked very hard and I can wait to see how next years Olympia will turn out!

Monday, October 1, 2012

Daily motivation

When it all comes down to it, you can only blame the one you see in the mirror. We can't control others actions, but we can certainty control our own. To better ourselves daily to become who we want to see in that mirror. If the mirror is broken, repair it. If the mirror is foggy polish it. Clean it. For it is you.